Reward yourself when you perform a specific behavior that helps you achieve your ultimate goal
Reward yourself for things like staying in your calorie range for the day, sticking to your exercise plan, choosing certain foods instead of others, getting enough sleep, and so on. Maybe you’ve also got some even more specific goals or problem areas you’re trying to work on within each of these areas—like saying no to second helpings, cooking at home instead of heading for the nearest drive-thru, or adding a little more intensity to your exercise session.
A visual reminder can be a powerful tool…
Use a calendar and gold stars to reward the efforts you are making. It may seem goofy, but it gives you a great snapshot of your efforts.